How often do shoulder exercises for girls?
Due to the fact that the deltas get a load in many basic exercises, it is more than enough to do 2-3 isolating 1 time per week. Only those girls who purposefully try to build up as much muscle mass as possible will succeed in “pumping” their shoulders; regularly training with heavy weights, eating a calorie surplus and using drugs that increase testosterone levels. If your goal is a slim body without excess fat and you eat accordingly, then you will not be able to pump up big shoulders.
Number of repetitions and approaches

If your goal is weight loss, it’s best to do 12-15 reps for 3 sets of each exercise. Beginners are also advised to do at least 12 repetitions in order to remember the technique. Start with the lightest dumbbells and try to do more reps each workout than the last. When you can easily do all 15 repetitions, you need to take heavier dumbbells.
If the main goal of training is to increase muscle mass, then the recommended number of repetitions for girls is 10-12 repetitions / 3 sets.
Shoulder exercises for girls
Seated Dumbbell Press
Technique:
sit on a bench with a back (to reduce the load on your back);
starting position – arms bent at the elbows, shoulders slightly below parallel with the floor;
squeeze the dumbbells up, while not bringing them together, and do not unbend your arms to the end (they remain slightly bent at the elbows);
do not perform the exercise sharply – rise by 2 counts, return to the starting position by 2-3 counts;
do not bring your elbows forward, they always look to the sides.
Arnold press
Technique:
take the dumbbells in your hands with your palms facing you;
bend your elbows and press your shoulders to the body (do not spread your elbows to the sides);
squeeze the dumbbells up, rotating your wrists at the moment when the elbows are at the level of the chin;
lower the dumbbells down by rotating your wrists in reverse order.
Alternate lifting of dumbbells to the sides and in front of you
Technique:
take dumbbells, arms slightly bent at the elbows;
starting position – standing, hands with dumbbells should be on the front surface of the thighs;
raise your arms through the sides, lower;
raise your hands in front of you, lower;
dumbbells should be raised until the shoulders are parallel to the floor or slightly higher;
not you should lift the dumbbells with a jerk or help yourself with the help of the torso – this will reduce the load on the deltas.
Dumbbell row to the chin
Technique:
take dumbbells, arms slightly bent at the elbows;
pull the dumbbells up with the help of the muscles of the shoulders, trying to involve the biceps and triceps as little as possible;
плечи всегда находятся выше предплечий, цель упражnotния – поднять плечи до параллели с полом или чуть выше, а not коснуться гантелями подбородка.
Breeding dumbbells to the sides on an incline bench
Technique:
lie on an incline bench face down;
slightly bend your arms with dumbbells at your elbows;
поднимайте руки вверх через стороны, пока плечи not будут параллельны полу;
not кидайте руки вниз, сохраняйте мышечное напряжение.